Sweet spot training targets 88–93% of FTP — the intensity band just below threshold that builds aerobic capacity and muscular endurance with less fatigue than full threshold intervals.
Who this is for
Time-crunched cyclists who want maximum fitness return per hour — especially during base and early build phases.
Why sweet spot works
You accumulate meaningful training stress without the neuromuscular cost of VO2 intervals or the time demand of pure Zone 2 riding.
Typical session: 2 × 20 min or 3 × 15 min at 88–93% FTP with short recoveries.
Weekly dosage
1–2 sweet spot sessions per week, separated by easy or rest days.
Total sweet spot time: 40–90 minutes per week for most amateurs.
Sample sweet spot workouts
- 2 × 20 min @ 90% FTP, 5 min recovery between
- 3 × 15 min @ 88% FTP, 4 min recovery
- 1 × 45 min @ 85% FTP (advanced, race simulation)
Common mistakes
- Doing sweet spot every ride — you still need Zone 2 volume.
- Riding above 93% FTP and turning it into threshold work.
- Stacking sweet spot the day before a long ride.
Using Vo2Max
Vo2Max schedules sweet spot sessions in build phases when your plan calls for threshold development — balanced against recovery and long rides.